WOD:
A. OHS 10 – 10 – 10 – 10 – 10 – 10 E3MOM
B. 12 minute AMRAP proceeding through the sequence of:
20 snatch (power or squat) 75/45
20 snatch (power or squat) 95/65
15 snatch (power or squat) 115/80
15 snatch (power or squat) 135/95
10 snatch (power or squat) 155/105
10 snatch (power or squat) 175/115
5 snatch (power or squat) 185/125
5 snatch (power or squat) 205/130
2 snatch (power or squat) 215/135
*athlete responsible for changing out weights*
55 and over men and women:
start with 20 snatch (power or squat) 55/35, then proceed with sequence above
CFHSV Running & Endurance ROWING WOD:
A. 7 x 1:00 / 0:30 easy
B. 7 x 500m / 1:30 easy
meet at CFHSV at 6pm
beast!!
Nice picture David!!, looking strong
Throwing that weight up like it’s nothing with Aaron’s…no wait…your weight lifting shoes:-)
This is Aaron’s oly shoes…we wish he lifted like that!
David, with that great combination of strength, speed, and an engine that won’t quit!!
CrossFit Huntsville I would like to invite you to come celebrate my graduation with me. I am having a graduation party December 7th at 7pm (that’s this Saturday) Sorry for the short notice yall. It will be at Amendment XXI. Please let me know if you think you will come as soon as possible. My number is (256)975-0865. Thank y’all!!!!
A. 75-95-115-120(8)-120(9)
B. Rx’d 55 reps
nice picture david!!
I see you back there Ron
71 reps rx
That dude is one in a McMillion. Nice form and pic
55 reps Rx’d. Thanks Nathaniel for the coaching! I was pretty excited to get through all the 80# Snatches!
8:15 class was amazing! Thank you Mandee for the coaching! I was a little nervous at first with ALl eyes on just me, but having your pointers, counting, and encouragement left little for me to think about, and I could just “do”!
And worked on form and technique with the OHS only got up to 50# and a few on my toes 🙂 but otherwise, everything felt great!
A- 35 – 40 – 45 – 45 – 50
B- RX’d 67 reps
73 reps Rx.
Looking strong David!
A. 75-135-185(8)-185(8)-185
B. Rx’d 88 reps Thanks again for the help Steve!
70 reps Rx’d
60 rx
Crossfit Woodbridge (my home gym away from home)
Lot’s of snatch warm up drills
10 min AMRAP
3 full snatch at 165 (I scaled to 135)
8 pullups
15 squats
= 5 rounds
sneaky combo – the pullups take away the lats which are needed for proper pull and the squats just jack up the heart rate. They only had 2 in their gym go at the rx weight. That is heavy!
A. 75-115-155-155-155(9)
B. 74rx’d
Thanks everyone and nice work today.
70 Rx’ed
145/70
95(9)-85/76rx